12.10.2018 WOD

9
Dec

12.10.2018 WOD

A. Mobility

B. Warm-up
12 mins to do the following with a partner:

Partner A: Row @ 80%*
Partner B will perform the following while Partner A rows, then switch. Keep rotating until 12 mins is up.

3 kneeling jump to vertical jump +
6 double kb reverse lunges + 4 double kb push press
20 sec plank

*increase row pace each “round” until you’re at 95%

C. “MNF WOD”
#GoHawks

Team of 2
12 rounds for time of:
3 Power Cleans (155/105)
3 Front Squats
3 Push Jerks
“I go, you go”
After each round team has to complete 54 double-unders (split ‘em up any way you like)

#The12thFan
#DangerRussWilson
#BWagz